-
Step 1
Stretch the shoulder in all directions. Frequently, shoulder weakness (and pain) comes from inflexible muscles. Begin each workout with a stretching routine. First pull each arm in front of your chest and hold for between 15 and 30 seconds. Then make progressively bigger circles with both arms to get the muscles warm and flexible.
-
Step 2
Hit the ground for some push-ups. Put your hands roughly shoulder-width apart on the ground and slowly lower yourself to the ground. Hold near the ground for a moment and then raise to the start position. Begin with sets of 10 to 12 repetitions and gradually increase the reps.
-
Step 3
Extend your arms at a 90-degree angle from your torso. Make small loops with your hands, keeping your arms straight. The idea is to build endurance, so aim for sets of 100 reps or more. After the first set, reverse the direction to work the complementary muscles.
-
Step 4
At some point you will must add weight to keep progressing. Take two hand weights of a comfortable but challenging weight. Stand with your feet slightly apart and balanced. Raise the weights from your shoulders to above your head. Lower slowly, and then repeat for sets of 8 to 12 reps. This "military press" is a good way to work the entire shoulder and supporting muscles.
-
Step 5
Do handstand push-ups. This is a challenging shoulder workout, so attempt it only after you have built some muscle. Do a handstand against a wall and stabilize yourself. Lower yourself until your head touches the floor and then raise back up. Do as many as possible.
-
Step 6
Innovate by adding new exercises. Hit the shoulders from different angles. For example, if you primarily do free weight exercise, throw in a set of body weight workouts like handstands, which use slightly different muscles.
